One minutes rest, didn't quite wreck me like last time. Not sure how lower back friendly this machine is, it moves the sacrum/lower back area through a pretty big ROM at the bottom.

SLDL
5x12 up to 175x12

With about a minutes rest this was as much cardio as it was weight lifting. Impulse bought some wrist wraps as my forearms were still pretty smoked from the last two workouts, damn my inability to save money!

Leg Extensions
3x12

Not even logging the weight, it doesn't matter as I'm just going for a pump/burn.

Leg Curls
3x12

Went light, I can feel this doing all kinds of wierd stuff behind my knees, like tendons rubbing together.

No widowmaker squats, who am I kidding, I'm not going to do that every leg day.

So far I'm really enjoying this training, not even because I think it's going to make me hyooge, but mostly because 1) I love the feeling of exhaustion after a hard session, 2) I'm going to bed early and sleeping great, which is great, and 3) training like this blunts my appetite, so when I come home I have to force myself to eat 1000+ calories, which means I've had a few chocolate bars dipped in peanut butter the past few PWO periods. Forcing down food gives me a comforting feeling for some reason, probably explains why I got so fat. Could be all the positive associations I've developed with "eating big".

So close with 90, probably had 85. Weighed 172 today, so this was a pube short of 50% bodyweight. Weighing 172 though I could probably stand to eat a little more. I've been averaging 3200-3300 calories a day but I think I'll bump it up to 3500. I also need to start greasing the groove again but I've been reluctant to put my tendons through more stress. Tough call.

Seated Cable Row
75x3x12

Lat Pulldown
90x2x12
105x12
120x8

Seated Machine Row
75x3x12

Slow and controlled, big squeeze to finish the movement.

DB Shrug
60x20
55x15
50x12

Dumbbell Curl
20x12
25x12
25x8, 20x12

Going to keep trying for 2 sets of 25x12 with beautifull form.

Barbell Curl
3x12

Left my bi's really toasted, had to rest pause a lot of the reps. I like the idea of this as a finisher, just continuing to add reps.

Felt far too heavy so I ended it there. I did 180x11 so I should not be struggling with a set of 3 with 185. This isn't the first time I've needed more than a week to recover from a hard chest/shoulder workout, I also ran into this problem when I was training in a bench shirt. At the time I thought it was the "low volume" but it seems I was wrong. Seems bizarre it would take this long, but what can you do. I'll give it 3 more days and try again.

Short rests whch forced me to rest-pause a lot of reps starting on the third set.

Seated Cable Row
60x12
75x12
90x6
60x12

Lat Pulldown
60x20
75x15
90x10
105x8
120x5

Just to make sure my lats were completely smoked.

Seated Machine Row
45x3x12

Fuck stimulation this is annihilation.

DB Curl
15x20
15x12,10,8

First set I noticed my front delts were burning as much as my biceps, so I glued my arms to my sides, stuck them back and focused on making the bicep contract, and it really worked. Also turned an easy set of 20 into a max set of 12.

Not sure if this is a PR since 215 two weeks ago was with different, unfamiliar equipment. Would be truly glorious if it is a PR. I should add that this is an all time PR for relative strength with 1.28x BW.

Flyes
20x10
10x20
15x15

Lateral Raise
10x3x15

EZ Bar Lying Tricep Extension
40x20
40x10

My shoulders were exhausted and the right one started dancing around in the socket in the bottom of this movement so I called it a day.

Weighed 176 today, not sure if I'm gaining mass or just holding more water.

Thought I would change things up. Going to do a quick 3 week wave of 5/3/1 before re-testing my 1RM chin-up.

Seated Cable Row
75x12
75x10
60x10
45x12

Kind of dissapointed things didn't feel lighter, form wasn't exactly crisp either and I think that contributed to me not really feeling much fatigue in the lats but lots in the arms/rear delts today.

Lat Pulldown
75x20
90x15
105x12
120x7
90x10

This saved the day, definite increase in strength here and I think I decreased the rest times a bit too, kept it to a strict 1 minute between sets.

Machine Seated Row
45x20
60x15
75x12
90x12
105x8

Form was not crisp on the last set of this either, but still this performance was quite an improvement over last weeks.

DB Shrugs
70x20
65x15
60x15

Form not very crisp on these either, ego took over a little today.

DB Bicep Curl
15x15,12,8

Done with new strict form, major pump from these. I can't really get the same ROM though as my biceps get in the way, almost a half rep.

BB Curl
12
8
12

Rest-paused the last set. I like the sound of 1 balls out set at the end of each workout where I rest-pause liberally and go for max reps.

I think I weighed 177 the other day, so I'm putting on weight now. Not sure how long I'll bulk, I don't want to get all obesified again. Already dealing with bloat causing my stomach to extend an extra inch even when fasted, which kind of sucks.

2 weeks ago I got 18, fuck yeah. Did 7 triples, a bunch of doubles and a couple singles. Ready to move up to 120, maybe 125. If you had told me a year ago that I could make great gains pressing once every 2 weeks I would have thought you were crazy.

Push Press
125x17

Failed on 3 attempts so called it a day. Not quite as many reps as last time but who cares.